Popular Science -Rachel Feltman
We asked experts for the moves everyone should work on. Unsplash
Stretching can feel like a real hassle, but it really is crucial to preventing injury and maintaining a good range of mobility—especially if you’re engaging in serious weight training. You should always throw some basic stretches into your pre- and post-workout, do what feels good, and talk to a doctor if something hurts in more than an “oooh yeah, that’s the stuff” kind of way.
But just because stretching is a core pillar of fitness doesn’t mean it comes naturally to everyone who works out. Even if you don’t work out, you should still be stretching. We talked to two of our favorite fitness and mobility experts to find out which stretches are crucial for everyone.
What parts of the body are most in need of attention?
For people who don’t get much physical activity in—or just don’t pay much mind to stretching—hips are an important place to start limbering up.
“Having mobility in your hips is important for decreasing and preventing lower back pain,” says Mike Watkins, a licensed athletic trainer, injury rehabilitation specialist, manual therapy expert, and founder of Festive Fitness & Wellness in Philadelphia. “Shakira said it best when she said ‘hips don’t lie.’”
Lauren Leavell, a NASM Certified Personal Trainer based in Philadelphia, agrees that a sore, achy back is a common complaint that increased flexibility can help improve. “[Back pain] can be from posture, your chair at work, and underworked muscles,” she says. Focusing on the back, hips, and shoulders can make a world of difference when it comes to decreasing everyday aches.
What are the basic stretches everyone should try to do?
Adding stretching to your day doesn’t have to mean squeezing an hour of advanced yoga flows in your schedule. Here are a few simple moves that anyone can fit into their daily routine:
Neck and shoulder rolls: Slowly rolling your neck in one direction, then the other, is a simple but effective way to relax some of your stiffest muscles. When you’re done, move on to rolling your shoulders forward and backward.
“They may seem simple, but these are really good for relieving stress and tension in the body,” Watkins says. “Most people hold a lot of tension in their shoulders, and rolling them out really helps release it.”
Forward folds: Even if you can’t touch your toes, folding your body forward is a great move for loosening up your back. There are a few ways you can go into a fold: You can stand up and dive with your upper body toward the ground, sit down with your legs in front of you and reach towards your heels, or even just bend forward in your office chair. Make sure you’re folding at the crease of your hip instead of hunching your back. While all three options target the back, Leavell says, the standing version of the stretch also benefits the backs of your legs.
Kneeling hip flexor stretches: Tight or injured hip flexors can cause pain in your back,
your knees, and pretty much everywhere in between. Watkins recommends a
kneeling stretch as an easy and effective way to keep those flexors
loose and happy. After placing down a yoga mat or a folded towel to
protect your knee, kneel on the side you want to stretch and step the
other leg out in front of you (see an example here). Keep your back neutral and your pelvis tucked in, then slowly lunge forward until you feel a nice stretch. You can either hold it for 30-60 seconds or pulse into and out of the stretch every few seconds for the same length of time. Repeat on the other side, and stop if you feel any lower back pain or pinching.
Butterfly poses: You might be intimidated by
yoga practitioners who seem comfortable in an extreme version of this
pose, but Leavell says it’s great for beginners looking to stretch their
hip flexors, inner thighs, and back. Sit on the floor with your feet together and knees apart.
If the pose is new to you, Leavell says, don’t worry about making the
stretch very deep—you can move your feet further away from your body to
make things easier, and stay seated straight up. For more intensity, she
says, start to bring those feet closer and fold forward. “Your seat
should stay grounded, and you should take long, deep breaths,” Leavell
says.
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